IMG_1577 [accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, skip, row or airdyne, then 2-3 sets of: -10 cossacks/side -10 band rows with 2sec pause at back -5 bodyweight squats with 8-10sec pause in bottom [/tab]

[tab title="Group Metcons"] Monday TESTER For time: 75 double unders + 75 wall ball + 75 KB swings * Compare to June 18, 2013

Tuesday 4 sets: 90sec 8 ball slams + 8 box jump (step down), 60s rest, 90sec 10 push-ups + 20 double unders, rest 60sec

Wednesday 5 sets: 30sec battling ropes, 30sec rest, 30sec toe to bar, 30sec rest, 90sec amrap man makers, 30sec rest,

Thursday 2 sets: 3mins: 8 thrusters + 4 pull-ups, rest 60sec, 3mins: row 200m + 10 burpees, rest 60sec

Friday 5 sets for quality: 5 TGU/side + 15 toe to bar + 60sec front plank.

Saturday "Annie" 50-40-30-20-10 Double Unders Anchored Sit-ups * Compare to Aug 3, 2013 [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8 ramping B. Tempo Ring Rows 4xmax reps, rest 90s between sets. C. Group Metcon

Worktout 2 A. Shoulder Press 3x6-8, rest 2.5mins B. Poliquin Step-up 3×20-25/side. Rest 30sec between sides. C. Group Metcon

Workout 3 A. Back Squat 3×8, ramping B. Chin-ups. 4x4 with 5sec lowering phase, Rest 90sec between sets. C. Group Metcon

Workout 4 A. 3-4 sets with 45sec rest between sets: -max tempo push-ups -3 TGU/side (build to max) -skin the cat 3-6reps (or 10 toe to bar with 3sec lowering phase) -60sec double under practice [/tab]

[tab title="Training - General"] Workout 1 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, 3x5 with 4sec lowering phase, rest 2.5mins between sets D. Group Metcon

Workout 2 A. Overhead mobility prep B1. Push Press 3x5, rest 90sec B2. Chin-up 3x3-6, rest 90sec C. Group Metcon

Workout 3 A. Super Squat mobility Prep. 90sec/side B. Ankle massage 60sec/side C. Back Squat build to a tough set of 3, then speed squat 6x2@80% of that EMOM. D. 3 sets: bent-over dumbbell row with 2sec pause at top 6-8reps, rest 45sec, 45sec weighted front plank, rest 45sec,

Workout 4 A. Bench Press 3x4-6 with 3sec lowering phase, rest 2.5mins B. 2 sets: 20 no money drill + 20 poliquin step-up, no rest between sets. C. Group Metcon

Workout 5 A. 8min amrap HSPU B. 5min amrap tempo pull-ups C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 2 snatch pick-up (to mid thigh), pause at thigh 3sec, then 1 snatch. 6 sets @ 70-80% B. OH Squat 3x3 C. Group Metcon

Workout 2 A. Clean from blocks 3x3 B. Jerk 4x2 C. Back Squat 4x3@85%, 1x8@70-75%

Workout 3 A. jumping snatch pull 3x5 @ 40% B. snatch 8x1 EMOM 70-85% C. Group Metcon

Workout 4 A. Drop Snatch + 2 OH Squat. 3 heavy sets. B. Front Squat 3x5, ramping C. Clean pick-up drill (to knee) 3x4 with 3sec pause.

Workout 5 A. 8min amrap HSPU B. 5min amrap tempo pull-ups C. Group Metcon [/tab]

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